Q&A: What Is a Hyrox Workout?

Simple Response

A Hyrox workout is a type of training session that strives to improve your ability at performing the Hyrox race. Through improving your Hyrox race time you can simultaneously improve your health.

What Are the Different Types of Hyrox Workouts?

Hyrox requires people to be talented at multiple different physical characteristics including strength and endurance. This means there are multiple different types of workouts under the Hyrox workout umbrella.

Hyrox Running Workout

Running makes up more than 50% of the Hyrox race, meaning that running workouts will be a big part of Hyrox training.

Here is a sample Hyrox running workout:

15-minute warm-up at aerobic pace

5 x 1000m @3-5k pace w/ 2’ rest between

5-minute cool-down

Hyrox Compromised Running Workout

In order to perform well in your Hyrox, you are not only  going  to need to be good at running but also good at running under different types of fatigue. This means you will need to be working on compromised running (running under different types of fatigue).

Here is a sample Hyrox compromised running workout:

16’ AMRAP

400m Run

500m Row

30m Burpee Broad Jump

Hyrox HIIT Workout

A Hyrox HIIT workout is very similar to what we would see in CrossFit gyms, where we take multiple movements and we turn them into a high-intensity interval training session.

Here is an example Hyrox HIIT Workout:

Complete 4 Rounds

4 mins on, 4 mins off

20 Wall Balls

20 Cals Bike

20m Sled Pull

Hyrox Base Strength Workout

In order to be successful at the Hyrox race, an individual requires a certain level of basic strength in the squat, the deadlift, and the horizontal pull. This is crucial for pulling and pushing the sled, but also for the lunges and the farmer’s carry. This sort of work is essential if one day you want to perform the pro version of the Hyrox. Base strength training is traditional strength training that will have high transfer over to becoming strong in the specific Hyrox positions. I will not go into depth about the details of strength training in this article; the key aspect to understand is that Hyrox will require a base level of strength.

Here is a Sample Hyrox Base Strength Workout:

A) Deadlift

5 x 5 @75-80%

B1) Pull-Up

4 x AMRAP - 1

B2) Squat in Lunge

4 x 12

C1) 1-Arm DB Low Row

4 x AMRAP - 1

C2) Half-Kneeling DB Press

4 x AMRAP - 1

This style of strength training session should be performed as part of a mesocycle where load is progressively increased over time, like you would see in the Programme App.

Hyrox Specific Strength Session

Specific strength will involve becoming stronger on the Hyrox-specific exercises. This will mean performing heavy sled pulls, pushes, lunges, and farmer’s carries. Once you have built a good base of strength, you will be able to work on your Hyrox-specific strength.

Here is a sample strength-specific workout:

A) Sled Push

4 x 50m @ near maximal load

B) Sled Pull

4 x 50m @ near maximal load

C) Walking Lunges

4 x 12/12 @ heavy load

Hyrox Simulation Workout

A Hyrox simulation is where we strive to mimic the Hyrox to a certain extent without accumulating too much fatigue. This will mean that we take the same format as we see in the Hyrox and we do the same thing, making alterations to the distance and the intensity.

Sample Hyrox Simulation

Run 1km

Row 1000m

Run 1km

200m Farmer’s Carry

Run 1km

Ski 1000m

Run 1km

80m Burpee Broad Jumps

Perform this at race pace.

This is a very challenging session and shouldn’t be performed on a weekly basis.

Final Thoughts

These workouts are effective at making individuals healthier and improving their Hyrox race times. The key will be performing these in an orderly fashion in a well-designed Hyrox training plan. Getting better at Hyrox will involve improving both your cardiovascular system and your strength. This is why it is such an effective sport for improving your health metrics.